I’m going to keep your equipment needs to a minimum for these workouts. Note that more isn’t better, better is better.
You will need dumbbells or kettlebells.
If you don’t have kettlebells and/or dumbbells, you may want to check first on Craigslist as they often have better prices and you won’t pay for shipping.
Workouts will be shorter than our normal boot camp classes, but still effective.
June 12, 2019
Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.
Work
5 sets of almost max push ups...meaning do not max out on each set
After each set, hold an isometric chest squeeze for 15 seconds
Rest 1 min after each set of push up/squeeze
Biceps KB curls, 3 sets of 6-8 reps, slow 5 sec count on the down movement-explode up
KB front squats, 3 sets of 12-15 reps
June 14, 2019
Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.
Work:
KB chest press, 3 sets of 20 reps
KB chest fly, 3 sets of 20 reps
Rest 60 sec between sets
Biceps KB curls 3 sets of 6-8 reps, slow count of 5 on the down movement-fast up
Calf raises, rise up on both feet, then go to one foot, and slowly lower to the count of 5 (do 2 sets of 10-15 reps)
Rest 2 min between sets
June 17, 2019
Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.
Work:
Palms facing you KB press 3 sets of 6-8 reps - slow count of 5 on the down movement
Dips 3 sets of max reps
Rest 60-90 seconds between sets
Pistols 5 sets of max reps - use towel or TRX to help with depth of pistol
June 19, 2019
Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.
Work:
Elevated feet push-ups, 3 sets of max reps, slow on the down movement-explode up
Lateral shoulder raise with 10 sec isometric hold (arms raise to shoulder height, pause and hold 10)
Calf raises, rise up on both feet, then go to one foot, and slowly lower to the count of 5 (do 2 sets of 10-15 reps)
Rest 2 min between sets
KB deadlift 3 sets of 20 reps
June 21, 2019
Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.
Work:
Isometric biceps curls 5 sets of 5 sec isometric hold/squeezes
Close hand position push ups, 3 sets of max reps
Rest 60-90 sec between sets
KB good morning 3 sets of 15 reps (hamstring emphasis)
June 24, 2019
Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.
Work:
Bodyweight skull-crusher 5 sets of 10
KB front squats, 3 sets of 12-15 reps
Lying isometric hamstring curl hold (lie face down, flex legs to about 15 degrees, and contract hard for 5 sec, rest 8 seconds, repeat for 5 reps
Rest 90 seconds, and do one more set
June 26, 2019
Warm up as needed... 60 sec or so
Jumping jacks, high knees, wall push-ups, squats, etc.
Work:
Tabata style KB swings (know that there are free apps that you can use on your phone as a timer)
20 sec work, with 10 sec rest for 8 times
Rest 2 min
Tabata style RKC plank (squeeze plank hold 20 sec, rest 10 sec, for 8 times)
Extra Cardio Options - if you have energy, or do on off days
Day one
Complete this group 5 times, AFAP (as fast as possible)
20 push ups
20 high knees in place
10 burpees
30 lunges
Day two
Warm up as necessary
Tabata Style 20 sec work, 10 sec rest, 8 times
Choose to run hills, stationary bike, jump rope...do this style with whatever cardio you have available
Cool down as needed
Day three
Complete this circuit 4 times with a 1 minute rest between each circuit
30 seconds burpees
90 seconds lunges
30 seconds sprawls
60 seconds push-up to plank
30 seconds jumping lunges
